Warm up:
2 Minutes rope jump/ Mountain climber
Then 2 rounds:
10 Air squat
10 Scapula push up
10 Floor press

Strength: Every 90 seconds for 5 sets
16 Half kneeling press (8 each hand)

Body weight WOD: For time
30-25-20-15-10-5-4-3-2-1
Goblet squat ( with a heavy bag or you can do just air squat)
Burpee

Scaled:
Body weight WOD: For time
25-20-15-10-5-4
Goblet squat ( with a heavy bag or you can do just air squat)
Burpee

Weighted WOD: For time
30-25-20-15-10-5-4-3-2-1
Goblet squat
Burpee

Scaled:
Weighted WOD: For time
25-20-15-10-5-4
Goblet squat
Burpee